How to Prevent Diarrhea When Running Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Running Beginners How to Avoid Having Diarrhea During Runs By Christine Luff, ACE-CPT Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on March 10, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Paul A. Rufo, MD, MMSc Medically reviewed by Paul A. Rufo, MD, MMSc Paul A. Rufo, MD, MMSc, is an assistant professor of pediatrics and senior investigator in the Center for Inflammatory Bowel Disease at Boston Children's Hospital. Learn about our Medical Review Board Print Jason Todd / Photodisc / Getty Images It's not unusual for runners to experience gastrointestinal symptoms including cramps and diarrhea (also known as "runner's trots") during longer runs. These symptoms are likely the result of blood flow being direct away from the intestines to support active skeletal muscles in the legs and torso. For some athletes, diet can also play a role. Here are a few tips to help you avoid the runs on your run. What to Eat and When This issue is more common in novice runners, so it may disappear as you become more fit. Having food in your stomach can also contribute, so try to avoid eating for at least two hours before you exercise. Choosing Foods It helps to avoid high-fiber foods like fruit, vegetables, legumes, and whole grains, which empty more slowly from the stomach. Before running, especially long runs, stick to foods that are more binding, such as white rice or bananas. You might want to consider limiting your intake of milk and dairy products for a day or two before running if you have issues with lactose intolerance. The protein found in dairy products takes a long time to digest. If you've ever had problems with lactose intolerance or are susceptible to diarrhea, you may want to avoid dairy for the two days leading up to a long run or race. Staying Hydrated What you drink matters, too. Coffee and tea contain caffeine, which can increase intestinal contractions, worsen intestinal cramping, and act as a weak diuretic that promotes a need to urinate. Finally, it is essential for runners to remain well hydrated. While they can be high in sugar, sports drinks like Gatorade and Powerade contain the water and electrolytes necessary to replace what you lose when you sweat as well as the fluid lost if you have diarrhea. A Dietitian Picks the Best Electrolyte Drinks of 2020 Know Your Bowel Habits Be aware of your bowel habits and try to time your workouts for after such movement times. If you're running in the morning, give yourself plenty of time to take care of business before you start running. You should also consider speaking with your doctor about any symptoms that you experience while running. Depending on what you describe, medical testing may be warranted. Your doctor may also be able to recommend additional dietary or drug therapies that may be useful. Plan Running Routes With Bathrooms If you're worried that you'll need to use the bathroom at some point on your run, it can be comforting to know where you could potentially make a pit stop. If you can, plan long runs along routes where you know bathrooms are accessible. It also doesn't hurt to carry some spare toilet paper in your pocket or running belt in case of an emergency. Nutrition for Race Day If you need to make a pit stop on race day, don't worry. You'll find plenty of port-a-johns at the start and along the racecourse. They'll be marked on the course map, and should be easy to spot. In most cases, you'll find them near water stops. A Word From Verywell If you've tried many different strategies with no luck, you may want to try an over-the-counter anti-diarrhea product such as Imodium. While these products are safe to use for exercise-induced diarrhea, you shouldn't make using them a habit. Save them for races or special events where port-a-johns won't be available. By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles What to Eat Before, During, and After You Run 15 Tips to Help You Avoid Stomach Cramps on Your Next Run How to Prevent Runner's Trots and Workout Diarrhea Digestive Enzymes: Are They Worth Trying? Treating Leg Cramps During Long Distance Runs Can You Eat or Drink Dairy Products Before a Run? Pros and Cons of Exercising the Day Before a Race 10 Tips for Becoming a Morning Runner Running for Beginners: How to Get Started How to Run Longer Distances Without Burnout or Fatigue What You Need to Know About Running With Your Dog How Can I Get Rid of a Side Stitch? 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